4 supersets: 5 Deadlifts at 75% 1RM 10 Ring Dips Rest 90s-2min
Strength – pairing a pulling and a pressing movement today for a full body strength session. Dips may need a quick break to shake out the arms, so it is okay to treat them as a cluster of 2 or 3 quick sets to get to 10.
For Time: 13 min cap 21/15/9 KB Swings 53/35 | 35/26 | 26/18 Hand Release Push Ups Dual KB Shoulder-to-Overhead 53/35 | 35/26 | 26/18
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
